Thursday Jul 24 |
 | Easy Pace warm up/down 26:00 [3] 4 km (6:30 / km) | |
| shoes: Nike Elite Air Zoom |
| Jog over hill into Kilbirnie to start to the bays circuit |
| Intervals 15:48 [3] 5 km (3:10 / km) +0m 3:10 / km | |
| shoes: Adidas Zero Racing Flats |
| Intervals around the bays with some wicked 100km tailwinds. Left St Pats and then headed back to town past Greta Point. Last km was along Oriental getting battered into the headwind. Fun sprinting along !
3:03
3:05
3:05
3:11
3:24
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| Easy Pace warm up/down 27:00 [3] 4 km (6:45 / km) | |
| shoes: Adidas Zero Racing Flats |
| Warming down along Oriental, plus jogging between the km reps |
Wednesday Jul 23 |
| Easy Pace (flat) 34:00 [2] 6 km (5:40 / km) +0m 5:40 / km | |
| shoes: Nike Air Pegasus 07 |
| Easy jog whilst away in Fielding. Pretty boring run and lacking enthusiasm. |
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| C • Motivation 2 |
Tuesday Jul 22 |
| Note | |
| (rest day) |
| Not a lot of motivation to train and starting to feel sick with cold. |
Monday Jul 21 |
| Easy Pace long (flat) 1:18:00 [3] 16.18 km (4:49 / km) +150m 4:36 / km | |
| shoes: Nike Zoom Skylon |
| Easy run from pool around bays to Lyall then back over hill. Past Scottish clubrooms then back to home. Just tagged along with training group but felt a bit long after the weekend. Kinda junk miles but felt ok afterwards |
Sunday Jul 20 |
| Easy Pace long (undulating) 1:56:00 [4] 24.09 km (4:49 / km) +400m 4:27 / km | |
| shoes: Nike Air Pegasus 07 |
| Long run, Ngaio Gorge, Otari Bush and up around the blue loop. Struggled on the hills today after yesterdays race, had forgotten how painful to top of the blue trails are. Home through Karori and extra loop through Botanics to add on time. |
Saturday Jul 19 |
| Easy Pace warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Nike Air Pegasus 08 |
| Easy warming up and checking out the course. A pretty undulating 2km loop, with a few decent pinches to take the sting out of the legs. Plenty of mud and water everywhere. |
| Race race 46:47 [5] 12 km (3:54 / km) +100m 3:45 / km | |
| shoes: Adidas MD Spikes |
| Wellington Cross Country Champs - 12km - 6 x 2km laps
Long cross country race which was pretty hard. Started out pretty slowly and felt comfortable, for the first two laps. 3rd and 4th laps hurt big time and but then came together ok at the end, all mental really.Got passed by a few people in the middle. Would have been great to make top 10 but at least bet a few people who are usually ahead of me. Same course again in two weeks for NZ Cross Country champs.
7.29, 7.41, 7.52, 7.53, 8.00, 7.50 13th place. |
| Easy Pace warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Nike Air Pegasus 08 |
| Big loop of roads to warmdown |
Wellington, New Zealand
49 F
10%
48 F
50%
50 F
70%